March 5 
Health and Diet
Enjoy your food!
Chew slowly and savor the mouth sensations, aromas, and tastes. You’ll find you’re fuller and more satisfied when you take the time to enjoy your food instead of rushing through your meals. People lose track of what they’re consuming when they eat too quickly. That can result in eating more than you really need.
Fitness
Cool down! Cooling down after a weight workout is equally as important as warming up. Simply walking for 5 to 10 minutes after strength training may help to reduce muscle soreness, eliminate toxins left after a strength workout and help to re-circulate blood. It’s time well spent mentally and physically.
March 4
Health and Diet
Vegetarian diets can provide adequate sources of protein if you eat a variety of plant foods and consume adequate calories for your height and lifestyle. Vegetarians often consume dairy, eggs or fish. However, even vegan diets where no animal products are consumed, can be nutritionally adequate. When planned appropriately, vegetarian diets are healthy and easy to follow.
Fitness
Beat Muscle Soreness. Delayed onset muscle soreness is expected in the 24 to 48 hours following a challenging strength workout. It’s in the time following exercise that the muscles repair themselves and get stronger. If you are experiencing excessive muscle soreness, try a longer warm up, static stretching at the end of your workout, drink plenty of water, take a hot shower or rest longer in between workouts.
March 3
Health and Diet
Variety is the spice of life!
Enjoy a full compliment of vitamins, minerals, fiber and antioxidants by eating a wide variety of foods, especially fresh foods. Mother Nature put different amounts and different nutrients in fruits, vegetables, grains and legumes. Some contain more vitamin C or vitamin B. Try a new fruit or vegetable every week to obtain the best nutrition possible.
Fitness
Breathe your way to fitness. Proper breathing techniques are important during training. Breathing supplies oxygen to the muscles to aid in muscle contraction. Make sure you exhale as you exert yourself which is typically the lifting motion and then inhale on the return movement which is usually the lowering. Breathe naturally and never hold your breath.
March 2
Health and Diet
Your body type can influence your risk for disease. People with apple-shaped bodies store more fat around the stomach and waist, while pear shapes store more fat in the hips, buttocks and thighs. Apple shapes are at higher risk for heart disease, high blood pressure, diabetes, and certain cancers. Regardless of your body type, lower your risk by following a healthy diet and exercise.
Fitness
Dancing in the streets! At least 45 minutes of club dancing can burn up to 250 calories. Consider that the next time you are in the mood to “shake your groove thang.” Once you get started you won’t even realize you are exercising! Dancing is a fun activity but can also give you an effective cardio workout. Before you know it, you have danced the night away, along with lots of calories
March 1
Health and Diet
Don’t think of your workout as work and you’ll be more likely to stick with it. Maybe you love the water. Well, swimming can be great exercise. Remember, exercise comes in many forms: yoga, line dancing, hiking, belly-dancing, spinning, step aerobics, volleyball, skiing. If you enjoy the activity, you’ll be apt to make exercise a regular part of your schedule.
Fitness
Bad back and weak abs, try Pilates! This workout will help to strengthen the muscles of the core which include every muscle below the neck and above the hips. Pilates exercises develop pelvic stability, abdominal control and help to reduce back pain. Added benefits include flexibility and joint mobility as well as enhanced total body muscle endurance.
February 28
Health and Diet
Use drive time to your advantage. The next time you’re stuck in a traffic jam, practice isolating and tightening some muscle groups. This works for your abdominals, gluteus maximus (the rear end) and thighs. Tighten and hold for three seconds, relax and repeat several times. Accompany this exercise with deep breathing to enhance this relaxation technique. Don’t attempt this while driving.
Fitness
Strength training does more than make your muscles stronger. Pumping iron will help to build stronger bones, boost your metabolism, raise self esteem, shape your muscles, improve your posture, decrease back pain and help to improve the endurance of your muscles.
February 27
Health and Diet
The %DVs (percent daily values) are based on recommendations for a 2,000-calorie diet. For labeling purposes, the FDA sets 2,000 calories as the reference amount for calculating %DVs. When you read a food label, the %DV shows you the percent (or how much) of the recommended daily amount of a nutrient is in a serving of food. By using the %DV, you can tell if this amount is high or low in total fat, cholesterol, sodium, potassium, carbs, protein, etc.
Fitness
Pay special attention to tight areas. Often the shoulders, chest, hamstrings and hips are particularly tight, but you may also hold tension in other areas, depending on your history of injuries and the existing imbalances in your muscle groups. Unless you tailor your flexibility training to your strengths and weaknesses, you may stretch already overstretched muscles and miss areas that need training.